Powerlifting For Men
Powerlifting for men is different than powerlifting for women. This is because women are generally able to handle more workloads relative to their one rep maximum, versus men. Men are genetically stronger so they can handle heavier weights, but cannot do as much work compared to women who do strength training.
This means that women can handle more work and frequency of training, while men require less work and need more time to recover from weight training. At the same intensity relative to their one rep maximum, women can, and should, do more repetitions, while men cannot, and should not.
When programming a powerlifting workout for men there should be more sets and fewer repetitions. When programming a powerlifting workout for women there should be fewer lets and more repetitions.
For example, for a squat workout, men should do 8 sets of 3 reps using 80% of their one rep max, while women should do more like 6 sets of 5 reps at the same intensity. The workout for men would total 24 reps while for women it would total 30 reps.
The main difference between powerlifting for men, versus powerlifting for women, is men get big and bulky with strength training while women get slim and sexy, or more toned. This is due to hormonal differences. Men naturally have a lot more free testosterone than women which makes any sort of new muscle stimulus lead to growth. For women, the same stimulus still leads to growth, but at a much slower rate. So women tend to just burn fat with weight training workouts instead of growing.
Of course, with strength training, women can become stronger than men. It just takes longer due to slow growth rates.
Example Powerlifting Workout For Men
This is an example powerlifting workout for men based on the Mathias Method Strength System.
Squat Workout For Men
Warm-Up & Technique Work:
Weighted Chin-Ups – x 25 total
Box Jumps 3-5 x 3
Pause Squat (<50%) 3 x 5
Squat 8 x 3 at 80%
*Overload Set 1 x Daily Max
Deadlift 4 x 6 at 60%
Dumbbell Rows 4 x 6-8
Dumbell Curls 4 x 8-10
Side Planks 3 x 45 sec.
Mobility Work 10+ min.
To learn everything you need to know about strength training and powerlifting for men, get our complete Mathias Mathias Method Strength System Guide!
How to Powerlift for Men
As you can see, powerlifting for men is pretty simple. However, how you do your workouts is just as important, if not more so, than what you do. It is all in the details because the details can make or break a lifter.
In the following, we will go over the specifics for each part of the Mathias Method Strength System and how they pertain to weight training for men…